SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK

 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO

–then–

5 rounds for total time of:

20 KB Swings 32/24kg
10 Push Press 115/75#

Rest 1:1

Reminder:  Tonight on ESPN 2 part of The 2012 CrossFit Games will be televised from 10:00pm-12:00am.  Tonight's segment will feature the Fittest Women on the Planet competing in 4 different events!  Must see or DVR!!  Tell your friends and family members to check it out so they have a better idea of what CrossFit is….and isn't!

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30 DAY PALEO CHALLENGE STARTED AT MIDNIGHT SEPTEMBER 18TH AND GOES ON THROUGH OCTOBER 18TH!  IF YOUR NAME ISN'T ON THE LIST AND YOU'RE DOING THE CHALLENGE PLEASE INFORM US AS SOON AS POSSIBLE.  EVERTYTHING YOU NEED TO KNOW ABOUT THE CHALLENGE, WHAT TO EAT, WHAT NOT TO EAT AND OTHER HELPFUL HINTS CAN BE FOUND ON THE PAGES OF THIS BLOG FROM TODAY AND GOING BACK 2 WEEKS!

Plan ahead.  Prepare what you'll eat in advance.  Have your ingrediants at hand.  Be prepared to take your meals with you.  Increase your intake of healthy fat (almonds, cashews, macadamia nuts, avocado, olive oil).

Proper Planning Prevents Poor Performance!

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6:30-7:30AM session, Monday-Friday begins on September 24th 2012.   Make a note!

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Train Like A Man 5: Real Paleo Exercise     "In all the emails I've ever received, I don't think I've ever
received anything from a recreational athlete telling me they're
entering a 100-meter dash.

Why? Because it's not okay to suck in a sprint.

If
you jog – especially if you enter a marathon – it's okay to be
mediocre. By contrast, it's decidedly not okay to suck at sprinting.

Show
up to an actual race and take thirty seconds to run 100 meters and
you're absolutely exposed for the world to see. Suck at sprinting in
the wild, and you're somebody's dinner."—Martin Rooney for TNation.com

27 More Nutrition Facts
Not everything in this TNation article, by Michael Roussell, PhD, is The Paleo Challenge compliant, but some of it is!  ALL the info in this article is fascinating and worth reading and looking into!—George